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Here are 18 things that we recommend you do to help ensure that your heirs will
When you get a sufficient amount of sleep each night, practically every aspect of your life improves.
If you’re not getting the right amount of sleep each night (7-9 hours for most seniors), or if your sleep quality is poor (constantly tossing and turning or waking up throughout the night), you’re missing out on a ton of health benefits.
Don’t miss these 5 important steps you can start taking today to boost your sleep quantity and quality.
One of the best things you can do to set yourself up for a good night’s sleep is to establish and stick to a consistent sleep schedule.
What does this entail?
Don’t dramatically change your routine, either. If you typically go to bed at midnight, move back to 11:45 for a few nights, then 11:30, and so on.
Your body naturally produces a hormone called melatonin, which is responsible for regulating the sleep-wake cycles. The brain’s melatonin production increases when it’s dark to help you feel tired and decreases when it’s light out to help you stay alert.
If you’re exposing yourself to a lot of light before bed (via cell phone or television screens, for example), you’re throwing off your body’s melatonin production.
Some things you can do to regulate your light exposure at night include:
Studies have found that, in addition to helping you maintain a healthy weight, getting regular exercise can also improve your quality of sleep.
People who exercise on a regular basis tend to sleep better at night and feel more alert throughout the day.
The more vigorous the exercise, the better the sleep benefits. However, even small amounts of walking throughout the day can also improve your sleep quality.
The only caveat is to avoid exercising too close to bedtime. This can leave you feeling too wired. Finish any moderate to vigorous workouts at least three hours before you plan to head to bed.
Make your bedroom a haven to promote high-quality sleep. Some steps you can take include:
You may also want to invest in a mattress protector, especially if you struggle with allergies or asthma. Millions of people are allergic to the dust mites that are commonly found in beds, but the best mattress protectors are hypoallergenic and will help prevent reactions that could be keeping you up at night.
The foods and drinks you consume throughout the day also have a big impact on your ability to fall asleep at night. Some things to try if you’re experiencing poor sleep include:
If you’re having a tough time falling or staying asleep at night, give these tips a try today. Even a simple change like avoiding screens in the evening can have a huge impact.
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